Topic: Tai Chi is an effect form of exercise to address physiological decline in the elderly population.
The use of Tai Chi exercise programs is an effective way to achieve improvements in many physiological deficits seen in the elderly patient population. Adherence to a Tai Chi program has been shown to improve functional balance, strength, flexibility, cardiorespiratory health, immune function, and fear of falling. Tai Chi is a form of callisthenic exercises derived from ancient Chinese martial arts and is meant to incorporate a balance between mind and body.
Objectives:
1. Identify the components and foundations of Tai Chi.
2. Learn about the musculoskeletal benefits of Tai Chi in the elderly population.
3. Identify the systemic benefits of Tai Chi program for the elderly population.
What is Tai Chi?
Tai Chi is an ancient Chinese form of martial arts that has been deeply rooted into Chinese medicine due to its physiological and psychological effects. It consists of slow, meditated body movements designed for self-defense but focus on inner peace and calmness. There are a large variety of movements depending on the style of Tai Chi being performed. The foundation of Tai Chi exercise is to achieve graceful, deliberate, controlled transition through each movement. Tai Chi has become widely popular in western cultures, especially in relation to the increased elderly population.1 Its popularity may be due, in part, to the need for identifying appropriate exercise techniques to minimize the effects of adverse aging.
Tai Chi has evolved through the centuries, from a form of self-defense, into a focused approach towards homeostasis of the body. Tai Chi movements are done in a graded manner, utilizing single and double leg stances, along with diaphragmatic breathing.2 The movements are considered circular with multiple variations and changes to promote a balance between action and serenity. Tai Chi provides low-impact, low velocity exercises while still promoting the moderate intensity recommended for the elderly population.1 Transition through each balanced movement gracefully achieves integration of trunk rotation, weight-shifting, coordination and a gradual narrowing of stance.3
The Musculoskeletal benefits of Tai Chi
Research into Tai Chi has been growing along with its popularity, partly due to its positive effects on fitness and musculoskeletal health. Studies include, but are not limited to, the effectiveness of Tai Chi in addressing fall risk, balance, gait, strength, flexibility, stamina, fear of falling, pain, and cognitive/neuromuscular control of movement. Tai Chi has been shown to increase Tinetti gait and balance scores.3 Improvements were also seen on the Romberg test for standard balance. Also, the frequency of fear of falling was reduced from 56% to 31% in a large group of adults 70 years and older who practiced tai chi regularly. Adults aging 60-70 who practiced Tai Chi three times a week for 12 weeks showed significant improvements when given a battery of physical fitness tests measuring balance, strength, endurance, and flexibility.4 Additional research has shown improvements with single leg stance, tandem walking, stand and reach tests, trunk rotation, lower extremity range of motion, and gait speed. Additional research had shown an increase in handgrip strength, leg extension strength, balance control using a tilt board, and decreased sway velocities in comparison to non-treatment peer groups. Tai Chi has also been shown to help alleviate pain in patients with osteoarthritis or rheumatoid arthritis. Additionally, a 15-week Tai Chi program with 2-hour sessions resulted in a reduction in the number of falls by 47.5% post intervention.1 Tai Chi offers low-impact exercise causing less stress on muscles and joints with a reduced risk of injury.4 In conclusion, Tai chi may be a very viable, safe, and effective intervention for improving outcomes and musculoskeletal health amongst the aging population.
The Systematic Effects of Tai Chi Interventions
Tai Chi not only improves physical performance, it also has therapeutic effects on other systems of the body. Research has shown improvements in cardiovascular function, aerobic capacity, immune function, and stress levels. Tai Chi is considered a moderate intensity exercise meant to reach approximately 60% of heart rate max, equating to approximately 4 metabolic equivalents (MET) during peak activity.1 The American College of Sports Medicine (ACSM) states that this level of intensity three days a week for 30 minutes each session will help maintain cardiorespiratory function. Participation in moderate intensity exercise five days a week or more for 30 minutes each session will improve metabolic function. Tai Chi could be an optimal intervention for cardiac rehabilitation patients due to the optimal cardiovascular parameters as long as sternal precautions and rate of perceived exertion are monitored. Slow, deep, diaphragmatic breathing performed during Tai Chi exercises has been shown to increase efficiency in ventilatory measures when intensity of the exercise is equal to that of other exercise options, such as a cycle ergometer. Studies show improvements in systolic blood pressure and resting heart rate when compared to age-related sedentary peers.1 Research has also shown that active participation in Tai Chi improved immune response to almost double the effectiveness following vaccination for older adults to prevent shingles.5 Additional studies have shown that participation in Tai Chi helped promote healthier ranges of human serum immunoglobin in subjects. Additionally, subjects who participated regularly in Tai Chi exercises reported outcomes in tension, depression, anger, fatigue, confusion, and anxiety. Other studies suggest that participation in Tai Chi interventions helped improve motivation for exercise and decrease mood disturbances brought on by stress.1
Conclusion
Tai Chi is a safe, inexpensive, and beneficial intervention for our elderly patient population. It also provides a means of participation in daily physical activity that promotes wellness and mind/body interaction. More research is needed to address the effects of Tai Chi for specific conditions.
References
1. Li, J X, et al. "Tai chi: physiological characteristics and beneficial effects on health." British Journal of Sports Medicine, June 2001, p. 148. Physical Therapy and Sports Medicine Collection, C. G. O’Kelly Library Online Database.
2. Hall, Amanda, et al. "Effectiveness of tai chi for chronic musculoskeletal pain conditions: updated systematic review and meta-analysis." Physical Therapy, Feb. 2017, p. 227+. Physical Therapy and Sports Medicine Collection, C. G. O’Kelly Library Online Database.
3. Lin, Mau-Roung, et al. "Community-based tai chi and its effect on injurious falls, balance, gait, and fear of falling in older people." Physical Therapy, Sept. 2006, p. 1189+. Physical Therapy and Sports Medicine Collection, C. G. O’Kelly Library Online Database.
5. Archer, Shirley. "Tai chi improves immune function." IDEA Fitness Journal, Sept. 2007, p. 101. Physical Therapy and Sports Medicine Collection, C. G. O’Kelly Library Online Database.
The use of Tai Chi exercise programs is an effective way to achieve improvements in many physiological deficits seen in the elderly patient population. Adherence to a Tai Chi program has been shown to improve functional balance, strength, flexibility, cardiorespiratory health, immune function, and fear of falling. Tai Chi is a form of callisthenic exercises derived from ancient Chinese martial arts and is meant to incorporate a balance between mind and body.
Objectives:
1. Identify the components and foundations of Tai Chi.
2. Learn about the musculoskeletal benefits of Tai Chi in the elderly population.
3. Identify the systemic benefits of Tai Chi program for the elderly population.
What is Tai Chi?
Tai Chi is an ancient Chinese form of martial arts that has been deeply rooted into Chinese medicine due to its physiological and psychological effects. It consists of slow, meditated body movements designed for self-defense but focus on inner peace and calmness. There are a large variety of movements depending on the style of Tai Chi being performed. The foundation of Tai Chi exercise is to achieve graceful, deliberate, controlled transition through each movement. Tai Chi has become widely popular in western cultures, especially in relation to the increased elderly population.1 Its popularity may be due, in part, to the need for identifying appropriate exercise techniques to minimize the effects of adverse aging.
Tai Chi has evolved through the centuries, from a form of self-defense, into a focused approach towards homeostasis of the body. Tai Chi movements are done in a graded manner, utilizing single and double leg stances, along with diaphragmatic breathing.2 The movements are considered circular with multiple variations and changes to promote a balance between action and serenity. Tai Chi provides low-impact, low velocity exercises while still promoting the moderate intensity recommended for the elderly population.1 Transition through each balanced movement gracefully achieves integration of trunk rotation, weight-shifting, coordination and a gradual narrowing of stance.3
The Musculoskeletal benefits of Tai Chi
Research into Tai Chi has been growing along with its popularity, partly due to its positive effects on fitness and musculoskeletal health. Studies include, but are not limited to, the effectiveness of Tai Chi in addressing fall risk, balance, gait, strength, flexibility, stamina, fear of falling, pain, and cognitive/neuromuscular control of movement. Tai Chi has been shown to increase Tinetti gait and balance scores.3 Improvements were also seen on the Romberg test for standard balance. Also, the frequency of fear of falling was reduced from 56% to 31% in a large group of adults 70 years and older who practiced tai chi regularly. Adults aging 60-70 who practiced Tai Chi three times a week for 12 weeks showed significant improvements when given a battery of physical fitness tests measuring balance, strength, endurance, and flexibility.4 Additional research has shown improvements with single leg stance, tandem walking, stand and reach tests, trunk rotation, lower extremity range of motion, and gait speed. Additional research had shown an increase in handgrip strength, leg extension strength, balance control using a tilt board, and decreased sway velocities in comparison to non-treatment peer groups. Tai Chi has also been shown to help alleviate pain in patients with osteoarthritis or rheumatoid arthritis. Additionally, a 15-week Tai Chi program with 2-hour sessions resulted in a reduction in the number of falls by 47.5% post intervention.1 Tai Chi offers low-impact exercise causing less stress on muscles and joints with a reduced risk of injury.4 In conclusion, Tai chi may be a very viable, safe, and effective intervention for improving outcomes and musculoskeletal health amongst the aging population.
The Systematic Effects of Tai Chi Interventions
Tai Chi not only improves physical performance, it also has therapeutic effects on other systems of the body. Research has shown improvements in cardiovascular function, aerobic capacity, immune function, and stress levels. Tai Chi is considered a moderate intensity exercise meant to reach approximately 60% of heart rate max, equating to approximately 4 metabolic equivalents (MET) during peak activity.1 The American College of Sports Medicine (ACSM) states that this level of intensity three days a week for 30 minutes each session will help maintain cardiorespiratory function. Participation in moderate intensity exercise five days a week or more for 30 minutes each session will improve metabolic function. Tai Chi could be an optimal intervention for cardiac rehabilitation patients due to the optimal cardiovascular parameters as long as sternal precautions and rate of perceived exertion are monitored. Slow, deep, diaphragmatic breathing performed during Tai Chi exercises has been shown to increase efficiency in ventilatory measures when intensity of the exercise is equal to that of other exercise options, such as a cycle ergometer. Studies show improvements in systolic blood pressure and resting heart rate when compared to age-related sedentary peers.1 Research has also shown that active participation in Tai Chi improved immune response to almost double the effectiveness following vaccination for older adults to prevent shingles.5 Additional studies have shown that participation in Tai Chi helped promote healthier ranges of human serum immunoglobin in subjects. Additionally, subjects who participated regularly in Tai Chi exercises reported outcomes in tension, depression, anger, fatigue, confusion, and anxiety. Other studies suggest that participation in Tai Chi interventions helped improve motivation for exercise and decrease mood disturbances brought on by stress.1
Conclusion
Tai Chi is a safe, inexpensive, and beneficial intervention for our elderly patient population. It also provides a means of participation in daily physical activity that promotes wellness and mind/body interaction. More research is needed to address the effects of Tai Chi for specific conditions.
References
1. Li, J X, et al. "Tai chi: physiological characteristics and beneficial effects on health." British Journal of Sports Medicine, June 2001, p. 148. Physical Therapy and Sports Medicine Collection, C. G. O’Kelly Library Online Database.
2. Hall, Amanda, et al. "Effectiveness of tai chi for chronic musculoskeletal pain conditions: updated systematic review and meta-analysis." Physical Therapy, Feb. 2017, p. 227+. Physical Therapy and Sports Medicine Collection, C. G. O’Kelly Library Online Database.
3. Lin, Mau-Roung, et al. "Community-based tai chi and its effect on injurious falls, balance, gait, and fear of falling in older people." Physical Therapy, Sept. 2006, p. 1189+. Physical Therapy and Sports Medicine Collection, C. G. O’Kelly Library Online Database.
4. Weil, Richard, MEd, CDE. “Tai Chi” MedicineNet.com. http://www.medicinenet.com/tai_chi/article.htm
5. Archer, Shirley. "Tai chi improves immune function." IDEA Fitness Journal, Sept. 2007, p. 101. Physical Therapy and Sports Medicine Collection, C. G. O’Kelly Library Online Database.